Tag: MANNdate

11 men gathered to throw some iron around. Welcome to McFly, great to have you out there with us this morning.

COP

• SSH
• Arm Circles, big and small
• Merkins
• DQ’s
• Arm Circles Reverso, big and small

Tommy Mac

AMRAP

• 12 Burpees
• 12 Thrusters each arm
• 12 Burpees
• 12 Power Snatch each arm
• 12 Burpees
• 12 Clean and Press each arm
• 12 Burpees
• 12 Rack Squats each arm
• 12 Burpees
• 12 Overhead squats

Reps on single arm exorcises halved if you use the sandbag

One minute of Boat/Canoe to finish out the time

Numberama

Namearama

Chewy took us out

NMS

Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

Tommy’s former Platoon Leader:

“The whole thing with Tommy is that he embodies everything that’s right about Ranger Battalion. He held the position of Ranger Team Leader which is literally the tip of the spear. He was the consummate, quiet professional—he expected absolutely zero recognition for what he did. He loved his job because he was a born protector. He was perfectly content to carry out his life’s work under the cover of darkness, with his and his comrades’ actions to remain forever under the cloak of shadows. He died doing what he loved; protecting all of us. What stood out about Tommy the most was his maturity beyond his years. I believe it was the fact that he was the older brother of younger siblings, but like another Sgt. said “Tommy wasn’t one of those guys who joined the Army and grew into a man. He joined as a man and grew others.” He left behind his beautiful wife wife, Claudia MacPherson, and their son, Brayden.”

Again strong work was done by all.

It was an honor to lead

2 resisted the fart sack and showed up to get built up. Here is how it happened.

COP: SSH, LBC’s, Merkin (just one), arm circles, DQ, Imperial Walkers. Mosey back to parking lot, time to work. Each of the following exercises was done for 2 minutes, save the last couple, which were done for 3 minutes.

Straight leg KB crunch, followed by LBC’s (10 of each, then repeat until time)

while planking, reach through to get KB from opposite side, bring over for a renegade row, repeat

Do a 1 count American Hammer with KB, then 2 count without, bring KB to other side, 2 count without, repeat

Take a break with a walk around the loop, farmer or waiter carry

Power close row

on six, legs straight up, do crunch with KB pressing up at the top

alternating Y-Backs

on 6, holding KB straight up, leg raises

walk holding KB up to chin, elbows level with shoulders

demon crushers

lawnmowers, alternating arms

Mosey to flag, numberama, namerama, YHC took us out

NMS

YHC had been feeling a little soft in the core, so time for a dedicated back and ab workout. 3 exercises in Bulkhead requested (to YHC’s relief) that perhaps a brief break would be helpful, so audibled to the loop walk. YHC thought it might be a solo Q until Bulkhead rolled in, thankfully with his phone, as YHC forgot his and Mudface fartsacked, even though he was supposed to bring his magnet timer. Of course YHC wasn’t going to let that go without a comment! Great effort by Bulkhead, mumblechatter focused on kids in school and favorite action stars (Schwarzenegger and The Rock). Bulkhead also said the title of this backblast after looking at the list of exercises. Yes, I did, and some of these people with YouTube channels are pretty strange.

As usual, I have No Idea what I’m doing.

COP — SSH, butt kickers, high knees, helicopters, crab cakes, cherry pickers, KB windmills, KB presses, KB lumberjacks

Head to the Busloop for some four weird corners —
40 goblet squats
30 squat and curls
20 squat curl and press
10 merkins

and another one…
10 bob and weave
20 halos
30 KB swings
40 snatches

Head to the wall —
10 DK’s bear crawl to the other side of lane and do 10 renegade rows
Increase to 15
Increase to 20

Circle up for some Mary time…
Merkin ring of fire 10 each
Then various and sundried exercises including burpees and boat canoes plus others YHC can’t remember….

Numbers, Names, Announcements
YHC’s band plays Saturday night at Castleburg Brewery from 7-10. All are invited if not at the retreat.

NMS —
Talk today centered around Mudface and his urgent need to go to the bathroom. Thankfully everything held up okay during the workout. The PAX was worried though. Trout volunteered to scoop and bag if the need arose. See you in the gloom!

3 men and YHC showed up for a promised workout, and instead got this:

COP–SSH, merkins, helicopters, DQ, LBC’s. Pick up KB and mosey to track at the back of school. First up, find a partner for catch me if you can, one partner runs the track, the other lunges doing figure 8’s, when they meet, switch off, keep going until the lunger finishes one lap. Switch over to four corners (of an oval), walking doing around the worlds between stops: 20 goblet squats, 15 halos, 20 clean and press, 15 American hammers.

Mosey to front of school, which is where this Q went off the rails a bit. Go around this loop, escalator style: 20 merkins, 25 overhead presses, 30 sit up presses and 35 squats. Mosey to flag.

Numberama, namerama, YHC took us out.

NMS

YHC took the Q late yesterday, forgot he had, remembered at 10:30 last night, created the workout half asleep, and it really showed. Mudface had a lot of justifiable fun with everything, from YHC not realizing the back of school has NO light by which to read a winkie to having a workout full of four corners, but no corners in sight. YHC apologizes and will try to do better next time. Great to work out with the PAX, who crushed it.

As usual, I have No Idea what I’m doing.

4 men and 1 2.0 sauntered out to grip and rip some iron, but slowly….

Mosey to front of school for COP: SSH, merkins, arm circles, DQ, helicopters and more arm circles (reverso), head back to pick up the KB and get to work.

AMRAP for 10 minutes: Five reps each of the following exercises, done until time runs out: 1 leg snatch, 2 count; sit-ups to toe tap (with KB); deep squat and bring KB up to chin. 5 reps of each is one set. Count out your sets, subtract from 15, do that many Turkish get-ups, in this case a total of ten, five each side, being mindful of form.

AMRAP for 10 minutes: five reps each of: halos (5 each direction); sling shot (5 each direction); deep lunge, 5 each leg.

Timer went off at 6:15, mosey to flag, numberama, namerama, Chewy took us out.

NMS

YHC was finally able to switch back to the good ole 35 pound KB after accidentally picking up Corned Beef’s 25 pounder a couple of weeks back, and it was great to get back to MANNdate after fartsacking through last week’s workout. AMRAP is always tough, but has nothing on Turkish get-ups, which Trout was introduced to today. Nothing but warm fuzzies YHC is sure. FYI, Mudface took the Q for YHC due to forgetfulness, with the caveat that YHC would do the BB. Deal! Way to push through men!

Announcements: Keep all of those doing the weekend runs in mind, and best of luck to them. Mudface put something on FB messenger about the Iron Pax challenge, make sure you sign up. Please keep Helix’s family in your prayers.

As usual, I have No Idea what I’m doing…

A game time scratch left the Q slot open at the MannDate this morning, so Lab Rat jumped on it like a hand grenade at a SEAL convention (too much?). Not being an expert at kettlebell workouts, he reached deep into his bag of tricks back to his first ever Q…..in which he promised a then injured Bleeder (some things never change) that we wouldn’t run a step.

Warmup:

-Run 3 laps around the “track”. Everybody’s healthy, so why not?

-COP with warmup and stretchy stuff

THANG

-12 minutes of farmer carry, alternating sides every 2 minutes

-Slowsy to the back of the school where the picnic tables are located. In sets of 10 as the Q calls them: Step ups (each leg), incline APD’s, hand release merkins, and goblet squats. 5 or 6 sets of everything….roughly.

-5 minutes of back friendly yoga.

NMS

This was my interpretation of the Men’s Health article called “5 exercises every man should master” that was floating around back when I was starting F3. They hold up, I think. It was nice to not have to worry about the guys that were finishing early, or the guys who were lagging behind, as the easy pace kept everyone together. If you worked on form, you got your workout in for the day without the need for doing ridiculous reps. AND for that,

Lab Rat apologizes…

A long time ago in a land far away there lived a man named Fibonacci. That wasn’t his real name of course. It was just a made up name. His real name was too hard to pronounce so he chose a name that was easy to rhyme with “bocce” and “splotchy”. Since today is in fact a Fibonacci day, this workout was dedicated to him and his lasting effect on the world of math. Because of him, we do not have to use those wretched Roman numerals because he introduced the Hindu-Arabic numeral system to Europe which we still use to this day. And he also had this cool sequence of numbers named for him. Thank you Fibonacci. Thanks from the bottom of our hearts. But YHC digresses…

COP — SSH, LBC, Tempo Merkins, reverse crunches, AST’s, American hammers, plank jacks, DQ’s

(Many PAX members were unaware that Fibonacci had his demons and was definitely far from perfect. YHC did some research on the dark web that casts a serious shadow on the life of our hero Fibonacci.)

The first of his unknown secrets uncovered on the dark web was his nightly ritual of sneaking out of his house and down to the convent to play a little Peeping Tom action on the nunnery not too far from his house. In honor, we did 2 sneaky merkins, ran for a bit, picked up a a kettle bell and then did 3 bob and weaves (to duck out of sight of the Mother Superior when she came around). Increase to 5 sneaky merkins and 8 bob and weaves. Then 13 sneaky merkins and 21 bob and weaves. Fibonacci never got caught in his little sneaky game. But the dark web knows…

More research on the dark web revealed his out of control passion for the plumbers wife who lived on the outskirts of town. This was the result of their secret tryst. Three high spirited baby boys who showed a knack for getting into trouble and going on wild adventures across many worlds. In honor of the triplets, we did the illegitimate triple check. 1st time — timer is the donkey kicker who did 8 — others were doing KB Thrusters and lawnmowers. All complete that round. Then up the ante to 13 DK’s for all. Up the ante again to 21 DK’s.

Things really spiralled out of control after that as Fibonacci spent some time in the local slammer for racketeering and tax fraud. (He was good with numbers, but not that good). In the big house, he developed a very important game called Don’t Drop the Soap. In honor, we played the same game with Kettle bells. Hold the KB out in front with straight arms. Upon dropping the KB, do a penalty lap around the loop and then come back and do 5 overhead presses. play again with penalty lap and 8 presses, then again with a lap and 13 overhead presses.

Fibonacci gets back in line. After his ugly and sordid past, the dark web notes that his life was changed and he got back on the straight and narrow. In honor of this, the PAX got in a line and passed a KB from person to person to celebrate his changed life. Each pax member would pass the KB and then run to the back of the line to continue the fun.

Numbers, Names, Announcements

YHC took us out.

NMS — Yes, today is a Fibonacci day but YHC didn’t realize this until he came home and talked to his daughter about what we did this morning. She asked “Is today a Fibonacci day?” YHC was astonished upon looking at the date that it actually was!! 8 and 21 are on the sequence! Weird!! Had fun this morning, gentlemen! Remember if you need to scoop some dirt on anyone, the dark web is there for you!

A strong 9 posted in the darkness of MannDate with bells in hand – 7 regulars and 2 Summer Tourists, including a clueless Q trying to recall old KB exercises. It came back like riding a bike, sort of, and it went something like this:

Mosey (walk with KBs held high overhead) around the parking lot and over to the lighted area by the front door of the school for COP, including:

• Don Quixotes (sans KBs)
• Helicopters (sans KBs)
• Halos IC both directions
• Goblet copperhead squats
• Staggered merkins – IC first with right hand on KB then with left
• LBCs
• Sit and press

THE THANG

11s – Swings (your choice or variety) and merkins

Mosey with KBs held high to side of school to the bus loop and line up at first light post:

MannDate’s Light Post Alley:

• At light post 1 – 10 one-hand swings with each hand
• walk with KB high to second light post
• At light post 2 – 10 bent rows with each arm
• walk to light post 3 passing KB around your waste (slingshot)
• At light post 3 – 10 boat and canoe

Lay on curb with head off the end — 10 triceps extensions IC and 10 pullovers IC

Back to the alley for a reverse Light Post Alley – same exercises reverse order Light Post 3 back to 1.

Triple Check:

• Snatch – alternate hands
• Sit and press
• Run the bus loop

11s on the school wall with Goblet Squats and Donkey Kicks

Mosey back to the front of the school COP area

Ring of Fire:

• Hold six inches with KB overhead
• First man does 10 boat and canoe then back to six inches – pass it around
• when the 7th man starts boat and canoe, first man does 10 American Hammers and passes it along chasing the boat and canoes.

Time’s up and I’m spent.

COT, Number-rama and Name-a-rama and YHC took us out.

Announcements:

• Convergence – 0700 at Timberwolf on Labor Day
• Puppy Pile 8/24
• DTH is slinging F3 shirts with names – see previous BBs for the link or talk to DTH
• Prayers out for several PAX members fighting obstacles or with family members going through difficulties – Doozy, TYA’s brother, Helix’s daughter, OC’s son, Wojo’s sister, and others spoken or unspoken. Let’s lift our brothers up and have their backs.

NMS:

It was a great morning – starting at about 0330 when YHC first woke up, worried I would wake in time to trek to MannDate and worried that I haven’t Q’d a KB workout in a LONG time. Then 0345, 0420 and finally up and at ’em at 0435 – Let’s ROLL. Time to scoop up Rosie and head North.

MannDate was dark but the Davillians turned out to support the guest Q. Much appreciated men. Very strong work today – especially by Chewy leaving it all out there on the bus loop to keep up with Rosie for a lap (and maybe edge him out by a nose — photo finish).

No More Gumbo For You!

Seven strong showed up to lift some iron, one forgot his iron, but all crushed the workout. Here is what YHC remembers.

Run the bus loop, mosey to front of school for COP: SSH, arm circles, LBC’s, DQ, and helicopters.

Pick up your KB, time for some work.

4 Corners: walk to first corner of bus loop, doing slingshots on the way, 10 demon crushers, lunge to next corner, 10 Figure 8’s, walk doing slingshots, 10 2 count American hammers, lunge to start, 10 lawnmowers (10 each arm). Repeat whole thing 3 times, increasing reps by 10 and ending with 40.

Mosey to flag (virtual as YHC forgot it) for 1 minute of halos.

Numberama, namerama, Chewy took us out.

NMS

YHC signed up at the last minute to Q this one, and the result showed. While the workout was solid, it lacked creativity, for which YHC apologizes. Good to see Wojo, who led the PAX with Corned Beef right behind today. Kudos to Trout, who despite forgetting his brand new KB at home, modified the workout and crushed it. Props to Yardsale for pushing through despite feeling under the weather, and for recovering after almost tripping over the curb while running backwards. Last, YHC kept Yardsale and Mudface on their toes by losing grasp of YHC’s KB a grand total of 8 times. Thankfully the KB is on loan from Helix….

As usual, I have No Idea what I’m doing.

Seven strong brought their Kettlebells to Manndate for a Summer Tour Q. Temps of 74 with high humidity made for ample sweat once we did:

COP: SSH, Hairy Rocketts, Helicopters, Merkins, Flutterkics.

Grab KBs and mosey to back of school: Lunge around Bus loop, stopping every 20 Lunges for 10 Merkins Rows, finish with 30 KB Swings. Find some grass for Boat & Canoe. Over to benches: 4 rounds of: 10 Step Ups (w-KB) then 15 Lawnmowers. Back to grass – 15 Sit & Press.

Head to front of school: Run loop, then 3 sets of: 15 Pullovers & 10 Skull Crushers. 20 Overhead press, then 30 more KB Swings. Finish with some Mary. Chewy took us out.

NMS – YHC hit the DaVille area for 2nd straight day, hoping for even numbers. Upon arrival Trout came in at 5:22 then Corned Beef who took the remaining 5 minutes before 5:30 to park. COP started with 6 and YHC was happy since we had some good partner stuff planned. However BT came in hot during our SSH to make it 7, a dreaded prime number.

The Merkin Rows & Lunges took very long but got us warmed up. YHC did not remember the benches we used, are those new? Step Ups with KBs make for more fun. Mudface was not much for Mumblechatter this morning, he did fill the air with other means though.

Safe Travels to Corned Beef on your drive to FL today. Prayers for Helix’s daughter and Doozy on his job search.

Thanks for letting this West Ender lead this morning.